September 29, 2016

CROSSFIT/COMPETITOR/BARBELL CLUB
REST DAY!

CROSSFIT 101
Conditioning: For Time
10 rounds
200 m Run
1 min Rest

STRONGMAN
Conditioning: For Time
Kettle Bell swings
21-18-15-12-9-6-3
5 bench press between each round.

ENDURANCE
Conditioning: For Time
“Run, row and DUs! Oh my!”
Partner WOD (teams of 2)
* 2-mile run
* 2k row
* 200 DUs
* 1-mile run
* 2k row
* 100 DUs

BODY
Pull Circuits
Group A: 1 min each
-Banded glute bridge
-Banded pull aparts
-DB single leg deadlift
-Row
Group B
-Alternating DB bent over row
-Lateral side to side steps, banded
-Close grip banded pull down
-Slam ball